How to Stretch for Kayaking

Kayaking involves paddling about 500 strokes a mile. Stretching makes kayaking easier because it helps maintain fitness and gets your body ready for the job at hand. Here are some simple stretches for you to do before heading out in a kayak.

Difficulty: Moderate

Instructions

Lower Leg Stretch

1. Place your body in a push-up position.

2. Raise your hips in the air to form a triangle by moving your hands closer to your feet.

3. Reach your hips to the highest point of the triangle. Gradually push your heels toward the floor.

4. Bend one leg, like taking steps, and keep the opposite leg straight. Alternate each leg.

Quadriceps Stretch

5. Start in a squat position, both hands on the ground to support the body.

6. Rest one leg on the ground.

7. Grab the rear foot, pull your heel to the buttocks. Balance and hold for 15 to 30 seconds. Do the other leg.

Lower Torso Stretch

8. Kneel down on all fours. Point toes backward.

9. Breathe in, tighten your abdominal muscles and slowly round your back into an arch.

10. Let out your breath while you relax your abdominal muscles. Return to the original position.

Upper Back Stretch

11. Kneel down on hands and knees.

12. Stretch your arms forward and gradually lower your chest to your ground.

13. Breathe out and stretch your shoulders fully.

14. Press your arms to the ground while slightly arching your back.

Tips & Warnings

• If you need help to balance, use a sturdy chair.
• Be careful to keep hips, knees and feet in parallel alignment.
• Avoid arching your lower back, twisting your pelvic area or putting too much weight on the knee resting on the ground.

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